How to Boost Immune System Naturally

How to Boost Immune System Naturally
Medically Reviewed
November 18, 2020

We all need an immune system to defend our body from harmful pathogens that cause disease and illness. Although many supplements and medicines claim to boost your immune system, the reality is you can only boost your immune system naturally and through supplements that replenish lost minerals and vitamins. This post discusses what you can do to boost your immune system and dives deeper into immune system benefits and what you can do if your immune system weakens.

How to Boost Your Immune System Naturally

For any system to work, every component must work in harmony. The same goes for the Immune system. All the components of the immune system must be in balance for someone to get the full benefits.

Here a few suggestions on how to boost your immune system naturally.

Improve your lifestyle

Your lifestyle habits have a powerful influence on the condition and strength of your immune system. Following general health guidelines and avoiding an unhealthy lifestyle is one step in maintaining the immune system’s strength. To help boost your immune system naturally, try to:

  • Get quality sleep
  • Exercise
  • Avoid stress
  • Meditate
  • Rest

Avoid habits that can compromise your health, like smoking, drinking too much alcohol, and eating a high-fat diet or junk foods.

A Well-Balanced Diet

Eat a diet high in fruits, vegetables, and whole unprocessed foods. A diet rich in antioxidants ensures you are getting a sufficient amount of nutrients that play a key role in boosting your immune system naturally. Plan your meals and diet to include these foods:

  • Citrus fruits
  • Vegetables like bell peppers and broccoli
  • Garlic
  • Ginger
  • Turmeric
  • Sunflower seeds
  • Papaya and
  • Green tea

Move Your Body

Exercise regularly to improve your defense system. When you exercise, you increase your resilience, reduce inflammation, and help cell regeneration. Try to move your body every day by doing activities such as:

  • Yoga
  • Brisk walking
  • Riding a bike
  • Swimming
  • Hiking

It is advised that people with a weak immune system avoid exercise that is too intense and not to do it so frequently.

Hydrate Your Body

Our bodies require enough water intake for overall health and proper functioning of body organs. Proper hydration is an important component for an optimal immune system because it allows your body to process food and absorb the nutrients. Dehydration has a negative impact on the immune system as it slows down the lymph movement. This makes us more susceptible to germs and other harmful pathogens.

Reduce Stress

Stress affects our body in different ways and has been proven to affect our immune system.

Chronic stress results in an increase in cortisol hormone levels in the body. When cortisol levels are constantly high, it prevents the immune system from responding and protecting the body from infections and potential threats. Boost your immune system by identifying your stress triggers and reducing your stress levels through meditation, deep breathing, and quality sleep.


Keeping yourself clean is one of the top ways to boost your immune system. Keep your hands clean at all times as the skin is a gateway for harmful bacterias and viruses to get into the body. Center for Disease Control (CDC) recommends at least 20 seconds of washing your hands with soap to make sure you are scrubbing all the dirt off your hands. Wash your hands before eating or preparing meals and after, before and after treating a wound, and after touching garbage. Basically, wash your hands whenever you can!

Herbs and Supplements

Certain minerals and vitamin deficiency can affect your immune system. Many people are low in Vitamin D, A, and E, iron, zinc, folic acid, etc. Consider daily supplements to replenish these vitamins and minerals. Others have found using essential oils as eucalyptus and tea tree has helped in boosting their immune systems.

Factors That Can Affect Your Immune System

Maintaining a healthy diet and lifestyle, along with the above tips, will boost your immune system. However, sometimes even after doing all you can to improve your health and lifestyle, your immune system may remain compromised. Some of the factors that can affect your immune system include:


Studies have shown that older people are more likely to be affected by diseases and suffer severe illnesses. As you age, your immune response is more likely to decrease regardless of how well you take care of yourself. This happens because of the decrease in T cells, possibly due to the thymus gland’s degeneration, responsible for the adaptive immune response when the body is attacked.

Body Composition

Depending on the type of body composition you have, your immune system will be affected.

Too little or too much body fat will put you at the risk of suppressing your immune system and eventually lead to a weakened immune response.


As much as medicines play a big role in relieving illness symptoms, they can also affect our immune system. Certain medications that treat autoimmune disorders like HIV, cancer, and those which treat chronic inflammation and allergies may weaken your immune response.

Consult with your health care provider before taking or changing your prescription medication.


How you view life can influence your overall health condition. A positive attitude will help you manage your stress levels better, reduce anxiety, and reduced the risk of chronic illnesses.  Training yourself to focus on the positive will help relieve the burden that everyday life can have on your body and improve your immune system.

Take Care of Yourself

The immune system is a complex system designed to fight diseases and illnesses. Our bodies continue to fight for us every day, and maintaining a healthy diet and lifestyle can help keep the immune system strong. Ensure you take time for yourself and do the things that leave you feeling recharged and energized.

Nava Can Help!

A strong Immune system is your key to good health. If you have noticed that you are getting warning signs that may indicate a weakened immune system like fatigue and getting sick often, consult your doctor to get a diagnosis,

Don’t settle on your health. Contact us today, and we will help you get your immune system back on track and feeling your best again!